Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute
♀ 14-lb ball to 9 feet, 55-lb SDHP and press, 20-inch box
♂ 20-lb ball to 10 feet, 75-lb SDHP and press, 20-inch box
Record scores to the CrossFit App. And/or post total reps to comments.
Compare to 220415.
Scaling:
Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can complete this as prescribed.
Beginner Option:
♀ 6-lb ball to 9 feet, 35-lb SDHP and press, 12-inch box
♂ 10-lb ball to 10 feet, 45-lb SDHP and press, 15-inch box
Comments on 230904
112 Comments
274 reps
No wall available, so I did thrusters with 30# ball. Everything else was Rx’d.
248 reps
20-lb ball to 10 feet, 55-lb SDHP and press, 20-inch box
268 reps
Rx’d except for wall balls. No wall available, so I lightly tossed the ball up.
307 RX
1rd -100
2nd 104
3rd 103
M/27/5'8"/180lb
CrossFit AFK
332 - Rx (Not the best score but still in the 300s. Went out too hot on wall-balls.)
General Warm-up (15-minutes)
3 rounds of:
1-minute row
10 Step-ups + squat on top of the box (holding a med-ball)
30 Line Jumps, forwards and back
Side Plank, 20-sec. each side
Specific Warm-up (15-minutes)
Coach led 5 reps each with an empty barbell of:
Sumo deadlift
Sumo deadlift high-pull, slow
Sumo deadlift high-pull, fast
SDHP, cycle reps
Then, 5 reps each with an empty barbell of:
Press
Dip and drive
Push press, pause dip
Push press, fast
Build-up (10-minutes)
2 rounds of: 45-sec. stations
Wall-ball shot
SDHP
Box Jump
PP
Row
Workout of the day (18-minutes)
Cool-down (3-minutes)
3 rounds of:
Standing Quad Stretch, 20-sec. each side
Standing Hamstring Stretch, 20-sec. each side
M/53
Challenge bag 10 kg
Barbell 45 kg
Box 50 cm
22, 12, 12, 10, 9
20, 10, 10, 9, 7
18, 8, 8, 8, 8
M/33/5'7/210/CrackedRib
FightGoneBad
3Rds (18:00)
WallBalls 20lbs
SumoDeadliftHighPulls 75lb
Burpees
PushPress 75lbs
Row
Rest
Did not keep track of reps. Row machine is broke, and boxjump got taken right before I started. Subbed burpees and the row was more recovery. Burpees into PushPress killed me. Died in the middle of second round, and ran on fumes with too much rest in the third round. Ran slow and easy1.5Miles before and got a side stitch mid workout. Ugly.
First workout back since cracking a rib working up to a heavy deadlift triple at 265lbs last week. Definitely did not purely do this workout or count, but I felt the stimulus. Will definitely have to redo this benchmark, but not in a rush to anytime soon.
RX 327 reps
Rx
8kg ball to 9ft. That's the max of both in my gym
Elliptical trainer cal as there is no rowing machine
35.5 kg sdhp and push press
Total reps: 209
Oops, the link to Filthy 50 links to posting to the wrong workout. Can't delete the comment, only edit, so I'll try to put it in the right spot now.
250 reps
9 kg wallball
30 kg sdhp-push press
50 cm box
333 reps
Rx
Late post
M44
328 reps rx
100 / 95 / 78 = 273
Scaled: 240 reps
Sumo deadlift high-pull 17,14,14
Box stepper jumps 18, 20,20
Push press (20kg) 13, 16, 12
Wall shots 20, 25, 30
Rowing 7,6,6
M/51/192
Rxd
206reps
302-PR
3 rounds for max reps of:
1 minute of dumbbell thrusters- 2 15 dbs
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute
55-lb SDHP and press, 20-inch box
Round 1- 80
Round 2-76
Round 2- 81
Total- 237
303 reps
25 20 20 25 15
20 20 25 25 14
20 20 20 20 14
m/36/190
found a new HR max today 189 lol according to my hr chest strap anyway…
FGB is my favourite CrossFit workout of all time through eternity!!
I subbed 20 lb slams for wall balls; high hang power snatches with a 25 lb bar for SDLHP. Box jumps were a Dairyland milk crate. Push presses were a 45 lb bar. No way I could keep track of reps while doing this except for the last movement before the rest: rowing was 8 cals, then 9, then 9. Reps were mostly around 18 per rounds except for the push presses, which were around 7-8 per round.
318
Modified, using 2x 10,5 KG DB:
--
3 rounds for max reps of:
1 minute of DB thrusters
1 minute of DB sumo deadlift high pulls
1 minute of DB weighted bench step-ups
1 minute of DB push presses
1 minute of burpees
Rest 1 minute
> 230904: 80 + 82 + 85 = 247 reps @ 2x 10,5 KG DB
> 220415: 85 + 83 + 82 = 250 reps @ 2x 9,5 KG DB
--
Peace.
239
empty barbell for sdhp and push press
Rx except for wall ball shot (8# only ball available)
wbs: 35/35/37
sdhp: 15/16/16
box jump: 17/16/17
push press: 16/16/14
row (cal): 11/10/10
total reps: 281
Rxd
82
78
80
240
193reps
Rx
Wall balls 20,20,24
SDHP 15,15,18
Box jumps 15,15,16
Push jerk 13,15,15
Row 13,13,18
First FGB benchmark!
Rx
wall ball: 93
SDL: 67
Box jump: 58
Push press: 66
Row: 6.6 cals
total reps: 284
35 lb plate thrusters, no jump burpees
301 reps (116-96-89)
Compare to 220415: 299
First fight gone bad benchmark
Rx
wall ball 75
sdhp 52
box jump 39
push press 73
row cal 36
275
27 y.o male/ 64"/ 79.5 kg
wall-ball shots = 30,21,15 = 66
sumo deadlift high pulls = 16,21,15 = 52
1 minute of box jumps = 16,15,12 = 43
1 minute of push presses = 21,25,15 = 61
1 minute of rowing (calories) = 10,9,9 = 28
250 reps
Rx: total reps = 266 (89/90/87)
M 53/195/6’
Subbed double unders for the row. 438 reps.
M/54/217 lbs.
Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots 23, 24, 20,
1 minute of sumo deadlift high pulls 15, 15, 16,
1 minute of box jumps 14, 14, 15,
1 minute of push presses 18, 18, 19,
1 minute of rowing (calories) 12, 13, 12,
Rest 1 minute
Wow, you had set me the aim. Respect!
Rx: 191. First time doing a CrossFit workout.
That’s awesome!
That’s awesome!
You picked a beast of a workout to start with. Super proud of you and welcome to the club!
M/39/72”/168
as rx 282 total (rd 1: 109, rd 2: 81, rd 3: 92)
My Training on Monday september 4 at noon: Fight Gone Bad Workout.
3 Rounds For Total Reps in 17 minutes of:
1 minute Wall Ball Shots 11 lb
1 minute Sumo Deadlift High-Pulls 77 lb
1 minute Box Jumps 20 in
1 minute Push Press 77 lb
1 minute Row (calories) (Seated Banded Row)
1 minute Rest
I completed 236 reps (82, 75 and 79 reps) setting my Personal Record on this Workout.
https://youtu.be/jqanHTz_u7A
207 total reps. 95lb Barbell due to limited weight choices. First time doing sdhp. Was a nasty WOD.
Im a week back into CrossFit after a stretch of on and off weightlifting and running.
277 Rx
13yr old son;
309 reps
45#, 14lb to 9’
Rxd but used the Free Run Mode on the treadmill for calories.
91 + 12 cals
87 + 12 cals
83 + 11 cals
total 296.
211 RX
Started cold and kids interrupted a bit. Could have gotten closer to 250 but it was alright.
Beginner option of Filthy 50.
30 reps each 14:15
Box jumps (~10" stadium stair)
Jumping pullup
KB swing (15# med ball in backpack)
Walking lunge
Hanging leg raise
Push press (15# med ball)
Back extension (good morning)
Wall Ball
Burpees
Single unders
Im new to crossfit and was wondering what warm up and skill/strength work people would be doing along with this workout or would it be warm up and straight into fgb? Any advice would be mich appreciated thank you
Here is my warm-up from today for example:
2:00 Row
2:00 Box Step-up, 20”
With a Kettlebell, 20-35lb.
2 sets of:
12 Sumo Deadlifts
10 High Pulls
8 Push Press/side
6 Squats/side
3 sets of:
5 Wall-balls, 20lbs.
5 Box Jumps, 20”
5 SDHP
5 Push Press
*Increase to WOD Weight.
No extra Strength or Skill component today. Sometimes, depending on the day, I’ll add in some Lifting before the workout or an Accessory after. But most days don’t need much more!
If you are new to CrossFit my biggest advice is to walk into a CrossFit Affiliate and get some Coaching!
108,90,81. 279 total. Last recorded was 318, before that 285.
At home so subbed 40lb DB thruster for WB, used 65 for sumo and PP, did jumping Pull-ups reps for row. Kicked my ass, getting older sucks…
257 RX (+heavier Medball)
Wallball 16#
SDHP 55#
Box 20”
PP 55#
77, 77, 80*
*: row calories excluded; machine display broken
10 lbs medicine ball
45 lbs OHP/DL
18" box
Rx 394 reps
Round 1: 141 reps
Round 2: 129 reps
Round 3: 124 reps
Damn dude! You gotta rest a few days and hit 400! (Easy for me to say!) Don’t think I’ve ever seen a 400 FGB.
Haha! Thanks. I was closer than I thought.
There is a CrossFit urban legend that Mikko Salo once did over 500 reps!
Way to go! That is insane!
2x 15lb dumbbell thrusters sub for wall-balls
55lb barbell for thrusters/pressss
122+96+84 = 302
Pushed too hard on rd.1, burned out 2&3. Smarter next time.
Scaled to 15# Wall Balls, 65# lifts, 20" box jumps
277, though I really didn't "go there" today...weenied out on the SDHP and BJs
Wall balls: 28-28-28
SDHPs: 18-16-18
Box Jumps: 16-13-14
PP: 22-21-21
Row: 11-12-11 (lost many cals as the rower spun up. Couldn't remember how to keep it on during the rest of the workout)
60/5'8"/159
190126: 284 w/ 20" box
190421: 268 rx
180731: 262 rx
160121: 287 rx
140501: 293 rx
140828: 296 rx...my last real shot at joining the 300 club...sigh
130922: 298 rx
347 Reps RX.
281 total. 20 reps each set (all just under 1 minute) except for rowing calories were 13, 11, 10. 65# and 20" box.
Rx 293
20-20-20-23-22
20-18-20-21-20
17-14-15-23-20
Compare to 220415: 297 (subbed tuck jumps for BJ - no box)
Wanted 300+ today, but just flat out ran out of gas. Managed to cycle some of the BJs, but a fair number were step down. Wonder what's in store for the rest of the series when we start off with this monster.
Good job, Lincoln. Yeah, fear factor 13/10 for the rest of the week 😆
No kidding. Can't wait to see what's in store for tomorrow.
284 that was a tough one
319 reps
Subbed a second round of 75 lb SDHP for the row.
M 34/6'/187
25-23-18-21-21 (108)
25-22-18-21-20 (106)
25-22-15-20-23 (105)
Rx’d: 323 (PR)
220415: 316
190421: 311
190126: 299
Reps per round were 129, 104, 90. Pre-workout fear factor was higher that usual, so I stomped on the gas early hoping to just finish above 300. It resulted in a new PR, but I wonder what would’ve happened if I saved some effort to finish rounds 2 and 3 a little more strongly.
M/ 175lbs/ 40y/ 68”
Hell yeah bro! You keep raising that bar! I did save a little effort in the beginning, but it didn't seem to matter for me :)
Can't argue w/ 323!
Shadow Boxing Gone Bad
R1 - 113
R2 - 113
R3 - 108
334 total reps - 9 rep PR
Great work and congrats on the PR!
Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute
16-lb ball to 9 feet, 65-SDHP and press, 18 inch box
20-18-19
21-17-17
18-15-15
25-21-20
12-10-10
OMGoodness 😦
24/15/14/15/16 = 84reps
21/13/15/15/8 = 72reps
17/12/15/15/8 = 67reps
RX 223reps Age: 53 Lbs: 245lbs Ht: 6’1”
250 Rx
286 Rx
306 (PR) Went for broke first round
20lb wallball, 8 feet
All else Rx
Compare:
296
WB - 20lbs, 8 feet
SDHP - 65lbs
Box Jump - 20"
Push Press - 65lbs
Row
Higher score w/ more weight...great job!
Rx
265
225 reps
15 per exercise, just trying to be consistent as I’ve never attempted this WOD in my 6 years of doing CrossFit. It is super spicy for sure
M/50/170#
M/48/6'2"/180#
Limited by ceiling height 9' for WBS the rest as rx'd...
32/22/18/20/19=111
27/20/18/20/17=102
25/20/16/18/16=95
Total = 308
Compare to was the same set up with 293 reps
Rx 117-102-88=307
Ran out of gas in 3rd round
Definitely a sweat angel day!
Anything north of 300 is an achievement. Good job.
22-18-18-20-18=96
20-20-16-20-18=94
20-20-16-20-20=96
286 Rx
It's incredible how miserable those 20" box jumps get.
253 reps rx
Post bench press from Saturday. Last round fell apart.
95/83/75
271 reps
Rx- 360 reps
did do box step downs instead of cycle based on feel of my legs.
Hell yeah! Good job.
With step downs!? That is freakin awesome!
That's moving out, Brett. Sweet.
Thanks!
M/31/205/5’10
Subbed DB Thrusters (20lbs) for Wall Balls and Squat Jumps for Box Jumps. Rest of workout as RX’d
280 Reps.
That truly was “a fight gone bad.”
That looks harder than Rx. Nice work.
367 Rx
Rd 1 - 122
Rd 2 - 118
Rd 3 - 127
Damn! Great finish!
That is impressive!
Fantastic effort!
245 total reps
back squat
6x135#
5x155#
3x175#
5 Kg (11 lbs) ball to 9 feet target
On a pulley machine, 80 lbs (36 Kg) SDHP
Bench Jump
2x10 Kg (22 lbs) DBs Push Press
Stationary Bike
400 reps
214 total
sub wall ball for dumbbell thruster
Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of burpees (calories)
♂ 20-lb ball to 10 feet, 75-lb SDHP and press, 20-inch box
Total reps 260
Globo wod: sub for wallballs are dumbbell thrusters 15/20lb dumbbells. Dumbbell sub for push presses and SDHP are 20/30lb dumbbells. Sub for calories row today are burpees. For box jumps you can jump on a bench or platform, or build a box with those aerobic step things.
Champions Club Scaling Notes
RANT
Nope. Not doing this. In my book, everyone gets their one workout they can chalk up a loss to, and this is mine. I did this last in 2009, hit a pr by 3 reps, and then vowed never to do it again. Hardest workout CrossFit has to offer in my opinion.
WORKOUT THEMES
A chance to go through a relatively shorter version of dying than, say, illness or something. Trying to find the absolute max power output possible in that dreaded medium-duration time domain.
SHORT MEDIUM LONG
LIGHT
x
MEDIUM
HEAVY
FORMAT/MOVEMENT QUESTIONS
Is my technique good enough to be able to do 5 different movements at a high intensity?
Do I want to preserve the intensity and change the movements or keep the movements and alter the intensity?
Am I experienced enough to "game" this thing to get to a pr or do I just allow myself to burn out whenever it happens?
Will anyone need me to be a productive human being for the remainder of the day?
NEW TO CROSSFIT SCALE
3 rounds of the movements, practice 20-30 reps each. Lighten up the weight, step-down on box jumps, and turn off the timer
MY STUFF
Went back and did 5 RM front squat from a few cycles back. Worked up to 215 then went back down a bit
GENERAL FEAR LEVEL: 10
I agree, the most demanding, mentally and physically, workout in CF’s evil repertoire of pain. We’ll see in the morning who’s up to it. I hope I’m one one them.
Barbara is worse. But I feel you. Prescribed rest.
I wrote my post before reading your fear factor rating of 10. I’m glad I’m not the only one who dreads this 17 minutes of wretched hell. Love it and hate it.
Yup 10! But, I also feel like Mel may have something - it's subjective. I find several of the Hero WODs to be more of a mental and physical push for me than this WOD. Still a giant bag of suck though!
Barbara is terrible, but not as bad as FGB for me. B/c the movements are all fairly easy/light in FGB, one can always go harder if the mind is willing to push it. The 3 min of rest in Barbara is plenty to refresh me (or at least last time I did it), probably b/c the movements are all fairly short. And Chris is probably cycling the movements, esp. pull-ups much faster than me.
While looking thru my spreadsheet, I saw a Hero WOD I haven't done in 9 years. Check "Bell" out.
This workout scares the heck out of me too. I really didn’t want to do it again, but that is usually a good reason to do it.
Eva’s worse
Just looked up Bell - looks spicy, I don't think I've done it. Also searching the heroes page for Bell was tricky because so many workout have dumbbell or kettlebell listed in them.
I think it depends on what's in your wheelhouse. Sit-ups aren't in my wheelhouse for whatever reason so Barbara is a 9 for me. Maybe 9.5. And I'd take a long drawn-out death over a short or medium one, so Eva is also a 9 or 9.5 for me. I still say if you are really driven for a pr, FGB is as bad as it can possible get. (It should note, I sub burpees for rowing each time).
Bell is delightful compared to Barbara and FGB!